Workout Description

This program can be used as a competition prep program, or for anyone looking to get in shape. I started this when I was 12 weeks out from NPC nationals.

I am running the same program exactly as is until I am 6 weeks out, then at 6 weeks I will change about 50 percent of the rep ranges over to 4 sets of 12.

On the fifth training day, I use it as an auto regulation day. I go into the gym and just train whatever I feel like, no set reps/sets. Some weeks I may start with squats or deadlifts for my compound movement, or I will start with clean and overhead press, and go from there. I even like experimenting with different machines or movements. I train about 45 minutes- 1 hour on this day.

Day 1: Shoulders

On the first exercise, Arnold press, I use a standard 40 second rest time between sets.

On the Smith machine loading shoulder press, your rest time is the time it takes to load another 10 on each side. This is more like a giant set of 40 on shoulder press, yet you have about a 10-15 second rest between each set.

On the strict barbell press, I load the bar at 55 percent of my one rep max, and perform 8 reps. On the second set I add a 10 to each side and perform 5 reps. On the third set, I add 5 lbs to each side and perform 3 reps. The fourth set I reduce the weight by 10 pounds total and perform 5 reps. On the fifth set I strip the bar down to my 55 percent of my one rep max (this exercise starting weight) and go until failure.

The rest time between each set is about 1-2 minutes. Between the 3rd, 4th, and 5th set I might even take 3 minutes between sets.

On the single arm lateral machine raise this is a continuous alternating lateral raise until you complete a total of 80 reps (40 on each side).

I suggest a 40 second rest between sets except on last exercise which is meant to completely exhaust the muscle, no rest. For bicep contractions, I typically use a resistance band and hold the biceps in a completely contracted position for 5 seconds.

Day 5: Autoregulation

As mentioned, on day 5 I just go to the gym and freestyle. This is a good opportunity to add in some chest exercises based on your individual needs/goals, or you can focus on other lagging muscle groups. Just be sure to get in there and put in the work!

If you have any questions about this day or the rest of the workout, please ask!

About The Author

Traisha is currently a 5 time nationally qualified NPC bikini competitor. Traisha Started competing in 2013 where she completely taught and coached herself through training and nutrition for her first 13 shows. She has competed in 16 shows, and getting ready for her 17th show which is Miami Nationals.

You perform the same listed workouts on this page and on the PDF for 12 weeks. While other fitness platforms have popularized the need to change your workouts weekly, this isn't the case. Keeping the workouts similar allows you to better track your workouts so you know when you're capable of progressing in the amount of weight you use.

I've been using this workout but can't see any significant results - what could I be doing wrong? (for reference: I go to the gym three times a week and alternate the arm/back/shoulder exercises each week but do the legs and abs exercise every week)

How does your diet and sleep look? Are you feeling stressed about something in your life?

There are a number of factors that can prohibit progress. Make sure you're getting 7-9 hours of undisturbed sleep, eating accordingly to your goals (not undereating, not overeating), and managing stress as best you can.